People who love fitness are not only for the purpose of plastic slimming, but also for the purpose of training the recovery and growth of muscles. Fitness and weight gain is an art, but it is not so easy to do. It needs training and science to play a role in muscles, so as to make muscles recover and grow. In addition, we should pay attention to the healthy diet, practice scientifically and eat reasonably to achieve the expected good effect.
Reasonable carbohydrate supplement: adequate carbohydrate supplement is the main glycogen supply for the energy needed in body-building and weight-gain training. In order to obtain good training effect, we must prepare sufficient energy for the body. Before, during and after exercise, we can supplement sports drinks. Ingesting appropriate carbohydrate can transform the decomposition function of muscle into the synthesis of increasing muscle area Status. Carbohydrates can reduce the absorption of protein and prevent muscle breakdown caused by insufficient sugar supply.
Muscle growth needs heat energy: the human body needs to consume a certain amount of heat energy when maintaining life activities and various activities, so it is the key to exercise to supplement enough heat energy, and it also needs enough heat when growing muscle. Therefore, in order to promote muscle growth, the heat intake of the fitness person is more than 50 kcal / kg body weight / day. If the heat consumption is greater than the heat intake, then Then you won't gain weight.
Supplement high-quality protein: weight training is through 'overload' caused by 'over compensation', so as to increase muscle thickening. In order to achieve the 'overload' state, there must be sufficient energy source, and 'over compensation' requires rich repair materials, so we should reasonably and scientifically ingest protein to avoid increasing the burden of liver and kidney, causing unnecessary side effects such as dehydration.